Healthy Dinner Ideas For Picky Family
Saturday, May 20, 2023
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Healthy Dinner Ideas For Picky Family
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1. Mediterranean Chicken
This Mediterranean-inspired chicken dish is full of flavor and easy to make. It’s also full of nutrients like protein, fiber, and vitamins and minerals.
Ingredients:
- 4 boneless, skinless chicken breasts
- 1/4 cup olive oil
- 1/2 cup diced tomatoes
- 1/2 cup diced red onion
- 1/4 cup chopped parsley
- 2 cloves garlic, minced
- 1 teaspoon dried oregano
- 1 teaspoon dried thyme
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
Instructions:
- Preheat oven to 375 degrees F.
- In a medium bowl, combine olive oil, tomatoes, red onion, parsley, garlic, oregano, thyme, salt and pepper.
- Place the chicken breasts in a greased 9x13-inch baking dish.
- Pour the olive oil mixture over the chicken breasts.
- Bake for 25 minutes, or until chicken is cooked through.
- Let cool slightly before serving.
Nutrition:
This dish provides a good source of protein, fiber, vitamins and minerals. Each serving contains approximately:
- Calories: 205
- Protein: 24 grams
- Fat: 10.5 grams
- Carbohydrates: 6 grams
- Fiber: 2 grams
- Vitamin A: 8% of the DV
- Vitamin C: 18% of the DV
- Calcium: 2% of the DV
- Iron: 4% of the DV
2. Baked Salmon with Asparagus
This is a healthy and flavorful meal that’s easy to prepare. Salmon is a great source of lean protein and healthy fats, while asparagus provides a good source of vitamins and minerals.
Ingredients:
- 4 salmon fillets
- 1 lemon, sliced
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon garlic powder
- 1 bunch asparagus, trimmed
Instructions:
- Preheat oven to 425 degrees F.
- Line a baking sheet with foil.
- Place the salmon fillets on the baking sheet.
- Top with lemon slices.
- Drizzle with olive oil, salt, pepper and garlic powder.
- Place the asparagus around the salmon.
- Bake for 15 minutes, or until salmon is cooked through and asparagus is tender.
- Serve warm.
Nutrition:
Each serving provides a good source of protein, healthy fats, vitamins and minerals. Each serving contains approximately:
- Calories: 220
- Protein: 19 grams
- Fat: 12 grams
- Carbohydrates: 5 grams
- Fiber: 2 grams
- Vitamin A: 7% of the DV
- Vitamin C: 13% of the DV
- Calcium: 4% of the DV
- Iron: 6% of the DV
3. Vegetarian Chili
This vegetarian chili is a great option for picky families. It’s packed with flavor and nutrients, and it’s easy to make. It’s also budget-friendly, as most of the ingredients are pantry staples.
Ingredients:
- 2 tablespoons olive oil
- 1 onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 2 tablespoons chili powder
- 2 teaspoons ground cumin
- 1 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 (15-ounce) can black beans, drained and rinsed
- 1 (15-ounce) can pinto beans, drained and rinsed
- 1 (14.5-ounce) can diced tomatoes
- 1 (8-ounce) can tomato sauce
- 2 cups vegetable broth
- 1/4 cup chopped fresh cilantro
Instructions:
- Heat the olive oil in a large pot over medium heat.
- Add the onion and garlic and cook until softened, about 5 minutes.
- Add the bell pepper, chili powder, cumin, oregano, salt and pepper and cook for 1 minute.
- Add the black beans, pinto beans, diced tomatoes, tomato sauce and vegetable broth. Bring to a boil.
- Reduce the heat to low and simmer for 30 minutes.
- Stir in the cilantro and serve.
Nutrition:
This dish is a good source of protein, fiber, vitamins, and minerals. Each serving contains approximately:
- Calories: 200
- Protein: 10 grams
- Fat: 5.5 grams
- Carbohydrates: 24 grams
- Fiber: 7 grams
- Vitamin A: 11% of the DV
- Vitamin C: 28% of the DV
- Calcium: 4% of the DV
- Iron: 8% of the DV
4. Baked Tilapia with Roasted Vegetables
This is an easy and flavorful meal that will please even the pickiest eaters. Tilapia is a great source of lean protein, while the vegetables provide vitamins and minerals.
